3-4 Days per week.
Sessions length 1:30 or less
Goals:
1. Strengthen Outer Extremities and Core
(wrists, ankles, neck & torso)
2. Pull Ups 20 Unbroken
3. Practical Cardio (Sub 8:30 Mile, Sub 7:45 2000m Row, Carries, Sled, Boxing)
4. Barbell Snatch, Clean and Jerk, Squat ONCE per Week
5. Loose 7-10lbs Fat
Modes:
3-5 Weeks HYPERTROPHY and Duration Supersets
A. SQUAT *10*4 (Assistance *10*3-4)
B. Chin Up Hold *00:20 + Handstand Hold *00:30 + Runner's Block Hold *00:30+ L Sit Hold *00:20+ Rest as needed
3-5 Weeks Ramp Up Durations Diminish Rest + de-emph hypertrophy
A. Handstands *01:00 + Pull Up Holds *00:30 + Rest 00:30
B. SQUAT *6-8*3 (heavier)
3-5 Weeks Long Duration Holds (with equal rest) + Heavier Barbells
A. Max Pull Ups, Headstand 02:00, Neck Bridge 2:00, Plank 03:00, Hanging L-Sit (Rope) *01:00
B. Squat *3*5
No comments:
Post a Comment